12 Week Advanced Half Distance Plan: Built for Progress

Most advanced plans are boring because they just give you more of the same slow miles. This 12 week program is different. It is designed for the athlete who is already a strong runner and cyclist but needs their swimming to catch up. We included a huge variety of sessions to keep you engaged while helping you move through the water more easily. This plan replaces generic training with science based sessions that have a clear purpose, ensuring you arrive at the start line ready to race rather than just survive.

How You Will Succeed

• Better Efficiency: Focus on moving through the water with less effort so you have more energy left for the bike and run.


• Personalized Pacing: Every session uses your personal targets so you know exactly how hard to work. No more guessing.


• Energy Control: Learn how to manage your effort on the bike so you still have strong legs for the half marathon finish.

The Science of Your Progress

• Sustained Speed: Targeted intervals help you hold a faster pace for longer without getting tired.


• Saving Energy: Improve how your body uses fuel during the bike leg so you do not hit the wall during the run.


• Better Technique: Simple focus points help you swim faster and run with better form. All swim sessions are written by a professional swim coach.


• Aerobic Ceiling: High intensity sessions increase your top speed, making your race pace feel much easier.

Your 12 Week Roadmap

• Weeks 1 to 4: Building the Base. Set your benchmarks and start building the stamina you need for race day.


• Weeks 5 to 8: Specific Training. The focus shifts to sessions that mimic the exact effort you will need on race morning.


• Weeks 9 to 12: Peak and Taper. Reduce your training volume while keeping the quality high so you feel powerful on race day.

This Plan Is For You If:

• Land Strong Athlete: You are a good cyclist and runner but want your swimming to be just as effective.


• PB Chaser: You want a professional schedule designed to help you break your personal records.


• Experienced Competitor: You are ready for a structured plan that values quality over just doing more miles.

Requirements and Inclusions

You should be able to swim 100m in roughly 2:30 to 3:30, cycle for 2 hours, and run for 60 minutes.

• 12 weeks of structured training syncing directly to TrainingPeaks.


• 7 to 9 sessions per week: 2 swims, 3 bikes, 3 runs, 1 strength.


• 1 strategic rest day to allow your body to recover and get stronger.

Other Half Distance Plans Here

Take the Next Step

Stop wasting time with generic plans. Follow a system that is built for your specific needs. Trust the process and reach your true potential.